MIDWEEK MINUTES May 31, 2014
Midweek
Minutes
May 31,
2014
Hello,
Winners!
It's almost
June! It's my favorite month! It's the beginning of summer! The yearbook is
done...my classroom is cleaned up...and I’m working on the flower beds and
garden. Even though I have workshops for school during the next 3 weeks, it's a
whole month for me of enjoying everything from warmer weather to watching plants
grow to just being able to do what needs to be done...that I didn't get
done...during the rest of the year.
It's also my birthday month...maybe not so exciting there! Haha! I am also taking the summer to work on myself! I feel as though I have concentrated too much on work and not enough on me...so, join me in being accountable this summer with everything from eating HEALTHY to getting MORE activity!!!
It's also my birthday month...maybe not so exciting there! Haha! I am also taking the summer to work on myself! I feel as though I have concentrated too much on work and not enough on me...so, join me in being accountable this summer with everything from eating HEALTHY to getting MORE activity!!!
I missed the
folks in Superior due to Memorial Day, but I trust everyone will be there on
Monday to kick off a new month!
Here's a
cool little thing to get us thinking about the beginning of
summer!
What will your beginning be this
week?
(from Shawndra Holmberb, 5/27/12, Coach and Organizer, Small Steps newsletter,www.dhucks.com)
(from Shawndra Holmberb, 5/27/12, Coach and Organizer, Small Steps newsletter,www.dhucks.com)
I love
beginnings. Each beginning is full of promise and energy and
excitement. I used to believe that beginnings needed to continue through
to the end and if they didn't then I had failed. I believed that if I began to
train for a 5k run then I would have to run the rest of my life. If I gave up
sugar at one point but later started eating sweets again, I had failed. If I set
my goal to eat 5 fruits & vegetables and achieved it several weeks in a row,
I thought it would be easy to continue for years to come, but it
wasn't.
I am wiser now (or so I hope) and I understand that beginnings are only that -- a start. Every good story and every worthwhile journey has a beginning, a middle and an end. And that end is defined, on my journey at least, when I decide to start a new beginning. I now use the energy I get from beginning new projects or focusing on new goals to fuel my motivation to move further along my own path. Each stage of the journey is important but I still love beginnings most of all.
We are moving into summer and what better time to begin again. Because the days are getting longer, I find myself staying outside later and wanting different foods. I'm feeling the need to change, the need for new routines and new choices, the need to start new beginnings (again). Are you feeling the pull of summer? Now may be a perfect time for you to check out an exercise class that meets in the park, grill more (including more vegetables and even fruit), or just relax on your lanai or porch and enjoy your evening as the sun sets.
I am wiser now (or so I hope) and I understand that beginnings are only that -- a start. Every good story and every worthwhile journey has a beginning, a middle and an end. And that end is defined, on my journey at least, when I decide to start a new beginning. I now use the energy I get from beginning new projects or focusing on new goals to fuel my motivation to move further along my own path. Each stage of the journey is important but I still love beginnings most of all.
We are moving into summer and what better time to begin again. Because the days are getting longer, I find myself staying outside later and wanting different foods. I'm feeling the need to change, the need for new routines and new choices, the need to start new beginnings (again). Are you feeling the pull of summer? Now may be a perfect time for you to check out an exercise class that meets in the park, grill more (including more vegetables and even fruit), or just relax on your lanai or porch and enjoy your evening as the sun sets.
I realize
that members are busy all year long, but in summer, it seems fewer people come
to meetings. Check below for our new we are having a Summer challenge. and
be eligible to win prizes!!! If you want to know more, you have to come to a
meeting and find out! We'll see you there!
--Zig
Member
Milestones
Hastings: –25.4
lbs.
5 lb.
star
Sarah R. ( H
)
20 lb.
star
Kathy T. ( H
)
5%
Pam H. ( H
)
Jan J. ( H
)
Jo S. ( H
)
See
Sticky-Five Spice Skewers Recipe below in Member
Recipes
TELL YOUR
FRIENDS...
LAST WEEK! Join
For Free: From 4/20-6/7, new and returning members save the $20
Registration Fee.
Hold On!
The Power of an Anchor
How to choose and use a
personal anchor that can keep you on track, no matter what.
Like a superhero armed with a trusty
utility belt, when you're trying to lose weight, it's helpful to have a secret
weapon you can turn to in a crisis. Anchoring is an effective strategy you can
use to connect with positive memories and feelings that can restore your
confidence, determination and belief in yourself. In this week's meeting, you'll
learn how to summon this "power boost" at will. You'll also discover how to use
it to reignite your resolve, overcome common weight-loss challenges and stay on
track in any situation.
The right fit matters
An anchor can be anything you choose, anything you associate with those power-boosting emotions: sights, sounds, smells, textures, tastes, people, places or things. The more personal the anchor, the more powerful it can be. For example, if you’ve been practicing this month’s Routine — Spend 5 minutes reflecting on how your day went on Plan — you may be using a daily journal as an anchor when you've had less-than-stellar days: looking back on your comments about what worked, re-reading triumphant thoughts or moments of resolve in the face of challenges. You can also get ideas from your Leader and fellow members who share how they use their anchors to help them lose weight and get healthy.
An anchor can be anything you choose, anything you associate with those power-boosting emotions: sights, sounds, smells, textures, tastes, people, places or things. The more personal the anchor, the more powerful it can be. For example, if you’ve been practicing this month’s Routine — Spend 5 minutes reflecting on how your day went on Plan — you may be using a daily journal as an anchor when you've had less-than-stellar days: looking back on your comments about what worked, re-reading triumphant thoughts or moments of resolve in the face of challenges. You can also get ideas from your Leader and fellow members who share how they use their anchors to help them lose weight and get healthy.
Remember, anything that puts you in a positive
frame of mind and conjures up a time when you felt strong and confident will do
the trick — and it doesn’t have to be a tangible object. Favorite
quotes and prayers can
work, too. Need more inspiration? Answering these questions can also help you
identify anchors that will work best for you.
- What inner resource might help you overcome a challenge?
- When have you experienced that resource? What did you see, hear and feel?
- What object, image, gesture, phrase or word might serve as an anchor to bring you back to that time and that resource?
Let's give it a go. Think about the time
you had that strong inner resource, and connect it to your anchor. Now use the
anchor by itself. Look at it, if it’s an object. Repeat it, if it’s a phrase or
song. Call it to mind, if it’s a mental picture. Did it bring you back to your
inner resource? If not, repeat this step until it does. And believe that it
will!
ACE YOUR
SUMMER!
in
June...
Be
Your Own Best Inspiration
No
one knows how far you've come better than you do. Here's how to use your past to
fuel your future success.
The best way to move forward and
meet the goals you set for yourself? Keep one eye looking back. It may sound
counterintuitive, but remembering where we came from is an important part of
committing to an active, healthy life.
And those thoughts are even more important when the attention our weight-loss garnered begins to fade and the compliments stop coming. As you (and others!) begin to accept your new shape as same-old, that's when it becomes tempting to slip into old habits.
"When you're no longer focusing on how important this is to you, that's when you might start to get sloppy about portions," says Jackie Raha, manager of group services development for Weight Watchers, who remembers clearly the moment, years ago, that she couldn't bend over to tie her sneakers. "I see great value in recalling the pain of carrying that extra weight."
Ronda Gates, author of The Scale Companion, adds, "I can't celebrate the great successes in my life unless I also appreciate the failures and what I've learned from them."
Try using the following as reminders of your own journey:
And those thoughts are even more important when the attention our weight-loss garnered begins to fade and the compliments stop coming. As you (and others!) begin to accept your new shape as same-old, that's when it becomes tempting to slip into old habits.
"When you're no longer focusing on how important this is to you, that's when you might start to get sloppy about portions," says Jackie Raha, manager of group services development for Weight Watchers, who remembers clearly the moment, years ago, that she couldn't bend over to tie her sneakers. "I see great value in recalling the pain of carrying that extra weight."
Ronda Gates, author of The Scale Companion, adds, "I can't celebrate the great successes in my life unless I also appreciate the failures and what I've learned from them."
Try using the following as reminders of your own journey:
- Keep an old photo of yourself at your top weight. Stash it in a secret place, such as a pocket in your purse that's easy to access.
- Keep a pair of your "heavy" pants. Display them in a part of your closet that you always see.
- At least once a week, admire your cheekbones, vibrant eyes, and elegant chin. Tell yourself how good you look and how much better your smile shines without the extra baggage.
- Celebrate the anniversary of reaching your goal weight. Treat it like you would any other anniversary or birthday. Take that day and pamper yourself with a treat for another healthy year.
- Keep a journal of small successes. Log such accomplishments as, "I walked up two flights of stairs to the movie theater instead of taking the escalator," or "I got an idea for a flower garden while riding my bike through the neighborhood today."
- Identify your supporters and your saboteurs. "Don't hang out with people who drain you," says Gates.
- Ask for feedback. And when you receive compliments, treat them as an opportunity to graciously accept the positive commentary and commit it to memory, so you can mentally call upon that warmth when you need it later.
SALE
TIME!!!!!!!!!!!!!
LET THIS BOOK BE
YOUR COACH ALL SUMMER!!!!
It’s found in the
MEMBER KIT, and THIS IS THE LAST WEEK the kits are $5.00
OFF!
IN YOUR JUNE MEETING ROOM!
This month’s meetings focus
on being mindful about preparing for the anticipated
and unanticipated changes
summer brings.
• June 1-7, Pack a Snack
(and Other Summer Strategies), introduces the month’s
Routine, Always Have a
Healthy Snack on Hand, and lets start planning for
summer!
Member
Recipes
Recipe from July/Aug
WW Magazine
Copy Cat Arby's Chicken Salad
4
Chicken Boneless/Skinless Chicken Breasts
1 Cup Halved Red Seedless Grapes
3/4 Cup thinly sliced/chopped Celery
1 Cup (half inch size) Apple Chunks
1/2 Cup Light Mayo (or Fat Free)
1/2 Cup Fat Free Plain Yogurt
Salt to taste
Celery Seeds/Salt to taste
1 Cup Halved Red Seedless Grapes
3/4 Cup thinly sliced/chopped Celery
1 Cup (half inch size) Apple Chunks
1/2 Cup Light Mayo (or Fat Free)
1/2 Cup Fat Free Plain Yogurt
Salt to taste
Celery Seeds/Salt to taste
Boil Chicken Breasts in water until cooked
throughly, remove from water, let cool then dice and cube into small half inch
pieces.
Add Prepared/Chopped Grapes, apples, celery, and seasonings (if desired). Add 1/2 Cup Light or Fat Free Mayo, and 1/2 Cup Fat Free Plain Yogurt.
Add Prepared/Chopped Grapes, apples, celery, and seasonings (if desired). Add 1/2 Cup Light or Fat Free Mayo, and 1/2 Cup Fat Free Plain Yogurt.
Store in refridgerator over night.
Enjoy!
Number of Servings: 10
Number of Servings: 10
PointsPlus® Value:
4
Olive Garden Tuscan Chicken
8oz whole wheat pasta, uncooked
1 lb skinless, boneless chicken breasts, cut into 24
thin strips
10 oz fresh baby spinach leaves
1 large red bell pepper, julienne cut
1/2 cup white wine
4 cloves garlic, minced
2 tsp dried oregano
2 tsp dried basil
1/2 cup whole wheat flour
2 tbsp light butter
1 cup grated Parmesan cheese
1 cup fat free milk
1/2 cup fat free chicken broth
Salt and pepper to taste
- In a small, shallow bowl, mix flour, basil, oregano and salt & pepper. Dredge chicken strips into four and shake off any excess.
- Place large, nonstick skillet over medium high heat, and melt 1 tbsp of butter. Saute the chicken in batches, adding more of the remaining tbsp of butter as necessary, for about 3-4 minutes on each side, or until golden brown and cooked through. Remove chicken from pan and set aside.
- Cook pasta according to package directions. Drain and set aside.
- To make sauce, return the used chicken skillet to medium high heat, and add in garlic, bell peppers, and 2 tbsp of the chicken broth. Cook just until fragrant, about 1-2 minutes.
- Pour in wine, and bring to a boil. Turn heat to medium, and add in the spinach and milk, and cook until spinach is just wilted. Complete by adding in the parmesan cheese, stirring until cheese is melted. If sauce is too thick, add remaining chicken broth as needed to thin it out to desired consistency.
- To assemble the dish, start by dividing pasta evenly among six serving bowls. Top each with 1/6th of the sauce and 4 of the chicken strips. Serve immediately.
Entire recipe makes 6 servings
Serving size is about 2 cups
Each serving = 9 Points +
Serving size is about 2 cups
Each serving = 9 Points +
Our Favorite Beer Can Chicken
YIELD: SERVES ABOUT 4
COOK TIME: 75 MINUTES
1 whole chicken, about 5 pounds in weight
1 can of beer (I prefer the taller, skinnier cans)
2 tablespoons brown sugar
1 1/2 teaspoons salt
1 1/2 teaspoons pepper
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/8 teaspoon chipotle chili powder
2 tablespoons unsalted butter, at room temperature
3 tablespoons olive oil
2 limes
1 can of beer (I prefer the taller, skinnier cans)
2 tablespoons brown sugar
1 1/2 teaspoons salt
1 1/2 teaspoons pepper
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/8 teaspoon chipotle chili powder
2 tablespoons unsalted butter, at room temperature
3 tablespoons olive oil
2 limes
Preheat the oven to 425 degrees F. Place a baking dish,
roasting pan or dutch oven on a baking sheet. Open the can of beer and take a
few sips and/or pour about 1/4 of it into the dish or pan.
Set the can in the center of the dish.
Remove the giblets and any other parts of the chicken
and discard or set aside for another use. If desired, wash the chicken but
either way - pat it TOTALLY dry with paper towels. You don't want one speck of
liquid.
In a small bowl, stir together the sugar, salt, pepper,
paprika, garlic powder, onion powder and chili powder.
In another bowl, add the softened butter. Add a few
pinches (about 1/3 of the mix) of the spice mix to the butter and stir together
until combined and smooth. Gently lift the
skin of the chicken and rub the butter all over the breasts (UNDER the skin) and
the thighs, if you can get to them. You only have to add a thin layer because
much of the butter will run out of the chicken as it cooks. Push it up
underneath the skin as far as it can go. Slice one of the limes into 1/8-inch
slices and slide them up underneath the skin - as many as you can fit in one
layer. Gently sit the chicken on top of the can of beer which is in the dish
(OMG, so many things), the beer can going into the cavity of the chicken. Or you
might have one of those fancy contraptions that makes beer can chicken
easier.
Rub the outsides with olive oil - don't miss a spot!
And rub the remaining spice rub over top. Slice the other lime in half and shove
it face down in the top cavity of the chicken (where the neck would be). Roast
the chicken for 1 hour and 15 minutes. When finished, carefully remove the pans
from the oven and let the chicken rest for about 20 minutes. I use kitchen tongs
and my hands to gently remove the chicken from the can (it may take some
wiggling) - discard the can and slice/serve the chicken as you
wish.You’ll have to figure out
the PPV on this one. www.howsweeteats.com
Skinny Oreo Cookies and Cream Milkshake
1 cup reduced-fat (1%) milk or ½ cup
fat-free and ½ cup reduced-fat 2%
2½ reduced-fat Oreo cookies
1 tablespoon instant vanilla pudding (dry
mix)
1 teaspoon vanilla
1 package Splenda, Stevia or
Equal
1½ cups ice cubes
1. Add all ingredients in a blender. Blend
on high until smooth. Add a few more ice cubes if the shake isn’t thick
enough.
2. Serve at once.
Makes 2 servings, (1 cup
each)
Weight Watchers POINTS PLUS 3
Peanut Butter Rice Crispies BarsPoints: 2 Weight Watchers Points plus
Servings: 8 Serving Size: 1 bar1 cup brown rice crispy cereal
3 tbsp PB2 (mixed)
1/2 cup oat flour
1/2 cup crushed pretzels
3 tbsp agave syrup
2 tbsp honey
1/4 tsp salt
1 tsp vanilla extract
1. In a medium bowl, combine the peanut
butter, honey, agave syrup and vanilla. The peanut butter should be at room
temperature or even microwaved briefly.
2. In another bowl, combine the rice
crispies, pretzels, salt, and oat flour. Combine well.
3. Add the dry ingredients to the wet and
mix well.
4. Press the mixture into an 8 by 8 dish
using parchment paper, making sure to press down really hard. Place in the
refrigerator for 1 hour.
5. Cut into 8 pieces and store in
the fridge.
Freezy-Good Whoopie S'mores
PointsPlus® Value:
5This dessert couldn't be more appropriately named. After one
bite, you'll say "WHOOPIE!" and beg for S'MORE...
\1 Vitalicious Deep Chocolate VitaTop (or any other chocolate variety), frozen
3 tbsp. Cool Whip Free, thawed
10 mini marshmallows
1/2 tsp. mini semi-sweet chocolate chips
1/4 sheet (1 cracker) low-fat graham crackers, crushed
Carefully slice the VitaTop in half lengthwise (like you would a hamburger bun), so that you are left with 2 thin round Vita "slices." Set aside.
To make the filling, combine Cool Whip, marshmallows, and chocolate chips in a small bowl; set aside. Place crushed graham cracker on a small plate, and set that aside as well.
Evenly spoon filling over the cut side of 1 Vita slice. Top with the other Vita slice, cut side down, to form a sandwich. Very gently press the sides of the sandwich into the crushed graham cracker, so the crumbs cover the exposed filling.
Freeze until solid, about 1 hour. Tada!
MAKES 1 SERVING www.hungrygirl.com
\1 Vitalicious Deep Chocolate VitaTop (or any other chocolate variety), frozen
3 tbsp. Cool Whip Free, thawed
10 mini marshmallows
1/2 tsp. mini semi-sweet chocolate chips
1/4 sheet (1 cracker) low-fat graham crackers, crushed
Carefully slice the VitaTop in half lengthwise (like you would a hamburger bun), so that you are left with 2 thin round Vita "slices." Set aside.
To make the filling, combine Cool Whip, marshmallows, and chocolate chips in a small bowl; set aside. Place crushed graham cracker on a small plate, and set that aside as well.
Evenly spoon filling over the cut side of 1 Vita slice. Top with the other Vita slice, cut side down, to form a sandwich. Very gently press the sides of the sandwich into the crushed graham cracker, so the crumbs cover the exposed filling.
Freeze until solid, about 1 hour. Tada!
MAKES 1 SERVING www.hungrygirl.com
This newsletter is
in no way affiliated with Weight Watchers, Inc. It is simply a motivational tool
that I offer to members who attend my Weight Watchers meetings and wish to
receive it.
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Winners" and the Google Blog called Midweek Minutes http://midweekminutes.blogspot.com/.
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group!
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